Starting with some Apti-style drop-unders working on our speed coordination under the bar, then some heavy pulls to work our shapes off the floor. Then making sure we’re still using our leg drive from more limited positions and getting right into the hip with cleans from the mid-thigh, with squat jerks to challenge our mobility and continue the Apti theme. Then some conditioning for the core, back and shoulders.
First working our strength stretching through the core with some standing Snatch curls, then a favourite working some Klokov rows for upper body conditioning, then a Snatch Balance/Snap Under combo to challenge our confidence and strength receiving the bar, then we work our postural strength with some heavy Snatch Pulls and Snatch from mid-shin - this one should be a fun challenge! Finishing off with some max-rep military press - see how many reps you can get!
Roll unders to start with to build some conditioning in the turnover, keeping these ones slow with a pause at the sternum to check our positions before moving under the bar, then some heavy heave Jerks from the rack to focus on our posture and strength in the drive phase, then another challenging combo of Clean, Front Squat and Jerk to encourage us to be efficient in the clean, and pre-fatigue the legs for the Jerk encouraging us to commit to the shapes we developed in the warm up exercises. Finishing up with some back and chest conditioning.
A last chance to test ourselves for 2015! Bulgarian style Snatch and Clean and Jerk, with a bit of priming work in the form of Muscular Snatch to work our timing through the hip, and some Clean pulls working on speed past the knee and leg drive. Crack on! See if you can finish the year on some new numbers!
Secret Sundays Mobility + Open Gym, great preparation for the New Year or recovery from your New Years’! Or a chance to get the lift you missed on Thursday in an Open Gym session ;-)
Thank you to everyone that was involved in yesterdays competition. A great atmosphere from beginning to end. A very memorable and enjoyable day.
So we get straight back into training... This week is going to be fun and challenging, getting us ready for the christmas festivities and get ahead start on the new year.
We start the week with snatch balance. Looking to work on consistency in getting straight into our overhead squats with hitting 5 reps at 80%. Then we have some partner realise snatch from mid-shin, to really get the weight into those legs and work on holding our posture. Then we have snatch pulls, here I have been working on a system to verify the quality of each pull. Then we have some back and posture work with helicopters and superman holds (can work on a new name for these).
Shrug and clean curl, great combo to get those shoulders and arms going. Then we have Jerk balance working on stability and confidence in the spilt. Then for fun we have some Bulgarian style power clean & power jerk. Then some good old back squats with a slow down phase and a super quick up phase ;-)with a few heavy side bends to work that core.
Clean pulls with a pause at the knee. This will be great for working on keeping the bar nice and tight to the body. Then we have cleans in squat stance, no foot work. Here we work on keeping the bar close and a fast turnover. From the racks we then work on some heave jerks to get comfortable with getting that the bar off the shoulders and being able to cushion the bar after, this will ensure a straight drive phase. Then some tricep work to finish.
To get everything firing we will start with press behind neck in squat.. Then we are going to play with some snatch triples. Should be a bit gassy. Then we are going to try out some barefoot front squat to work that mobility and aggregate the shapes. Then we have core to finish.
To warm-up we have the CoW. To work on bar path, turnover and speed through the hips we have muscular snatch. We then have snatch from mid-thigh. We finish with some heavy back work.
We have a couple of priming exercises that should be fun before hitting a heavy clean & Jerk
Don't forget to hit some mobility of sunday to get you ready for Christmas week.
Have a great week.
This week is all about competition preparation for the weekend. Weigh-in is at 12pm on Saturday. Make sure you sign-up.
We figure out our starting weight and our routine for warming up and now look it will take.
We look at some of the key areas to focus on to maximise our numbers at the weekend. Pulls working on extension and getting the bar over the hips, a little Jerk sequences to get that drive phase on point. We also have some squats and jumps to make sure that we feel confident with our strength and power.
We practise our warm-ups for Saturday looking to get up to between 5-3kg below start weights.
We look at the snatch and some of the key areas to work on. Here we have highlighted snatch balance for getting under the bar, Snatch pulls working on shapes, before hitting snatch pull + snatch. We finish with heavy bounce front squats, so we feel confident in the legs for the weekend.
Is all about mobility, this day is great for working on loosing up that body in prep for comp and is a great opportunity to have one of the LOWA coaches look at your personal mobility issues, so really worth doing.
12pm weigh-in, Lift off around 1pm. Bring your friends and family. There will be cakes and treats available so b
Going to be an awesome week and really excited to see how everyone lifts come comp day.
Best of luck,
Mike Causer - Head Coach